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The last two weeks I have posted sample menu plans for you. There are a total of three weeks worth of menus that I would like to post for you. As a result, this is the last week! Have any of you started using these menu plans yet? I hope that they help you stay on plan.
As I explained last week, at each one of the PowerStart sessions, Weight Watchers gives you a weekly tracker with sample meal plans inside. I am sharing these sample meal plans from Weight Watchers to help give you some good ideas!! Just for you information, these sample plans are based on a Daily PointsPlus target of 26.
. . . . . . . . . . {Day One} Morning - Bagel shop breakfast
2 mini whole wheat bagels, topped with (4 PointsPlus) 2 Tbsp whipped cream cheese (2 PointsPlus)1 grande [16 fl oz] fat free unsweetened cappuccino (2 PointsPlus)*Total PointsPlus value: 8
Midday - Chinese for lunch4 chicken lettuce wraps [each 5" long by 3" wide] (8 PointsPlus)1 steamed vegetarian dumpling (1 PointsPlus)1 cup steamed broccoli (0 PointsPlus)*Total PointsPlus value: 9
Evening - Salmon & feta salad3 1/2 oz grilled wild salmon, tossed with (4 PointsPlus) * 2 cups mixed greens (0 PointsPlus)* 1/2 cup roasted red peppers (0 PointsPlus)* 1/2 cup sliced jicama (0 PointsPlus)* 1/3 cup reduced-fat feta cheese (2 PointsPlus)* 2 tsp olive oil (2 PointsPlus) 1 Tbsp balsamic vinegar (0 PointsPlus)1 cup Garden Vegetable Soup (0 PointsPlus)Total PointsPlus value: 8
Anytime1 mango, diced and mixed with (0 PointsPlus)* 3 Tbsp fat free ricotta cheese (1 PointsPlus)*15 baby carrots, with (0 PointsPlus)* 1/2 cup fat free salsa (0 PointsPlus)*Total PointsPlus value: 1
Daily PointsPlus Total: 26 . . . . . . . . . . {Day Two} Morning - Breakfast at home
1 Weight Watchers Smart Ones Smart Beginnings Canadian Style Bacon English Muffin Sandwich (6 PointsPlus)1 grilled tomato (0 PointsPlus)*1 cup black coffee (0 PointsPlus)Total PointsPlus value: 6
Midday - Indian for lunch4 oz chicken tikka (5 PointsPlus)1/2 cup cooked white rice (3 PointsPlus)Total PointsPlus value: 8
Evening - Grilled barbecue mango chicken3 oz grilled, boneless chicken breast, with (3 PointsPlus)* 2 Tbsp low sodium barbecue sauce (0 PointsPlus) 1/2 cup mango slices (0 PointsPlus)*1 small plain baked potato (2 PointsPlus)*1 cup steamed sugar snap peas (0 PointsPlus)*1/2 cup baby carrots (0 PointsPlus)*Total PointsPlus value: 5 Anytime1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*1 cup mixed fresh fruit (0 PointsPlus)*2 oz fat free mozzarella, layered with (2 PointsPlus)* 1 sliced tomato (0 PointsPlus)* 2 tsp olive oil, plus fresh basil leaves (0 PointsPlus)*Total PointsPlus value: 5 Daily PointsPlus Total: 26 . . . . . . . . . . {Day Three} Morning - Cinnamon oatmeal
1 cup cooked hot oatmeal, with (4 PointsPlus)* 1 tsp cinnamon (0 PointsPlus) artificial sweetener to taste (0 PointsPlus)1/2 cup fat free cottage cheese (1 PointsPlus)*1 cup blueberries (0 PointsPlus)*1 cup black coffee (0 PointsPlus)Total PointsPlus value: 5
Midday - Italian for lunch2 cups Caesar salad, with (5 PointsPlus) 3 oz grilled skinless, boneless chicken breast (3 PointsPlus)* 2 tsp olive oil, mixed with balsamic vinegar (2 PointsPlus)Total PointsPlus value: 10
Evening - Sushi takeout for dinner4 medium or 6 small pieces rainbow roll (3 PointsPlus)4 large pieces California roll (4 PointsPlus)1 cup steamed snow peas, carrots, and broccoli (0 PointsPlus)*1 cup Garden Vegetable Soup (0 PointsPlus)Total PointsPlus value: 7
Anytime2 slices [1 1/2 oz] fat free cheddar cheese, with (2 PointsPlus)* 1 sliced tomato (0 PointsPlus)*2/3 cup light yogurt, artificially sweetened (2 PointsPlus)*1 cup strawberries (0 PointsPlus)*Total PointsPlus value: 4 Daily PointsPlus Total: 26 . . . . . . . . . . {Day Four} Morning - Breakfast at home
1 cup fortified whole grain cereal, with (2 PointsPlus) 1 cup fat free milk (2 PointsPlus)*1 sliced nectarine (0 PointsPlus)*1 cup black coffee (0 PointsPlus)Total PointsPlus value: 4
Midday - Lunch from the deli1 1/2 cups lentil soup (6 PointsPlus)1 wheat roll, with (2 PointsPlus) 2 tsp butter (2 PointsPlus)1 banana (0 PointsPlus)*Total PointsPlus value: 10
Evening - Mexican for dinner1 fast food soft chicken taco, with (4 PointsPlus) 1 Tbsp sour cream (1 PointsPlus)1/2 cup black beans and rice, topped with (3 PointsPlus) 1/2 cup pico de gallo (0 PointsPlus)* 1/4 cup guacamole (2 PointsPlus)Total PointsPlus value: 10
Anytime1 cup steamed asparagus, with (0 PointsPlus)* 2 tsp olive oil (2 PointsPlus) 1 tsp lemon juice (0 PointsPlus)1 baked apple (0 PointsPlus)*Total PointsPlus value: 2 Daily PointsPlus Total: 26 . . . . . . . . . . {Day Five} Morning - Breakfast at home
2 slices reduced calorie whole wheat bread, topped with (3 PointsPlus)* 2 tsp peanut butter or cashew butter (2 PointsPlus)1 cup fat free milk (2 PointsPlus)*1 cup black coffee (0 PointsPlus)Total PointsPlus value: 7
Midday - Lunch at the diner2 slices bread, topped with (4 PointsPlus) 3 oz roasted skinless turkey breast (3 PointsPlus)* 2 slices lettuce (0 PointsPlus)* 2 slices tomato (0 PointsPlus)* 1 tsp mustard (0 PointsPlus)1 cup melon chunks (0 PointsPlus)*Total PointsPlus value: 7 Evening - Favorite steakhouse dinner2 cups tossed salad [no cheese or croutons], with (0 PointsPlus)* 2 tsp olive oil (2 PointsPlus) red wine vinegar (0 PointsPlus)4 oz lean and trimmed grilled filet mignon (5 PointsPlus)*1/2 cup cooked mushrooms [no fat added] (0 PointsPlus)*1/2 cup cooked red potatoes, with (2 PointsPlus)* 1 tsp butter (1 PointsPlus)Total PointsPlus value: 10
Anytime1 cup celery sticks (0 PointsPlus)2 slices [1 1/2 oz] fat free cheddar cheese (2 PointsPlus)*1 banana (0 PointsPlus)*Total PointsPlus value: 2 Daily PointsPlus Total: 26
. . . . . . . . . . {Day Six} Morning - Diner brunch
2 eggs, cooked into an omlet with (4 PointsPlus)* 2 tsp butter (2 PointsPlus) 1 cup spinach leaves (0 PointsPlus)* 4 tomato slices (0 PointsPlus)*1 cup orange sections (0 PointsPlus)*1 espresso with 1/2 cup fat free milk (1 PointsPlus)*Total PointsPlus value: 7
Midday - Vietnamese late lunch3 steamed Vietnamese spring rolls (6 PointsPlus)4 Tbsp spring roll dipping sauce (0 PointsPlus)Total PointsPlus value: 6
Evening - Dinner at home1 [3 oz] grilled skinless, boneless chicken breast (3 PointsPlus)*1/2 cup cooked quinoa, tossed with (3 PointsPlus)* 1 cup steamed asparagus (0 PointsPlus)* 2 tsp olive oil (2 PointsPlus) 1 Tbsp sliced almonds (1 PointsPlus)1 cup Garden Vegetable Soup (0 PointsPlus)Total PointsPlus value: 9
Anytime1 cup strawberries (0 PointsPlus)*1 grande [16 fl oz] fat free unsweetened iced latte (4 PointsPlus)*1 cup blueberries (0 PointsPlus)*Total PointsPlus value: 4
Daily PointsPlus Total: 26 . . . . . . . . . . {Day Seven} Morning - Breakfast at home
1 cup fortified whole grain cereal, topped with (2 PointsPlus) 1 cup fat free milk (2 PointsPlus)* 1 cup raspberries (0 PointsPlus)*1 cup black coffee (0 PointsPlus)Total PointsPlus value: 4
Midday - Italian for lunch1 large slice thin crust one meat topping pizza (8 PointsPlus)2 cups arugula, tossed with (0 PointsPlus)* 2 slices red onion (0 PointsPlus)* with 1/2 cup sliced cucumber (0 PointsPlus)* 2 tsp olive oil (2 PointsPlus) 2 Tbsp red wine vinegar (0 PointsPlus) 1 Tbsp plain croutons (0 PointsPlus) 3 Tbsp crumbled feta cheese (2 PointsPlus)12 fl oz diet soda (0 PointsPlus)Total PointsPlus value: 12
Evening - Dinner at home3 oz beef eye round, steak or roast, trimmed, grilled (3 PointsPlus)*1/2 cup boiled red or white potatoes, mashed with (2 PointsPlus)* 1/4 cup low fat milk (1 PointsPlus)1 cup green beans, with (0 PointsPlus)* 1 tsp toasted sliced almonds (0 PointsPlus)1/2 cup cooked mushrooms (0 PointsPlus)*Total PointsPlus value: 6
Anytime1/2 cup cooked edamame in pods, sprinkled with salt (1 PointsPlus)*1 tall [12 fl oz] fat free unsweetened latte (3 PointsPlus)*1 cup cherries (0 PointsPlus)*Total PointsPlus value: 4 Daily PointsPlus Total: 26 *Weight Watchers Power Food . . . . . . . . . . For additional sample menu plans, click the links below.Sample Menu Plans - Week OneSample Menu Plans - Week TwoPin It
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